Trouble sleeping? Try these healthy snacks that may improve your sleep, study says

If tossing and turning at night feels familiar, you’re not alone. Sleep is crucial for your health, and small dietary changes could make a big difference.

The impact of magnesium deficiency

Nearly half of Americans are low in magnesium, a mineral linked to restless nights and fatigue. A deficiency can also affect your mental and physical health, contributing to stress, anxiety, muscle cramps, constipation, weakened bones, and even increasing the risk of heart disease and diabetes.

Getting enough magnesium is key to feeling rested and staying healthy. While supplements are one option, this vital nutrient can also be found in everyday foods that are easy to add to your diet.

A bedtime snack that works

New York City–based dietitian nutritionist Maddie Pasquariello recommends a simple snack: a pitted Medjool date with a tablespoon of pumpkin seed butter before bed.

Pumpkin seeds provide up to 120 milligrams of magnesium per two tablespoons, plus fiber, protein, and iron. Dates add fiber, B vitamins, potassium, and a touch of magnesium, making this combination a natural sleep booster.

Other magnesium-rich options

Not a fan of dates and pumpkin seeds? Magnesium is also abundant in leafy greens, beans, fish, seeds, dark chocolate, and nut butters like peanut or almond.

Herbal teas like chamomile or rooibos can also help, says sports scientist and longevity expert Dr. Mark Kovacs. Supplements such as magnesium glycinate or citrate are gentle on the stomach and can boost levels too.

Not a magic fix, but worth trying

Even so, magnesium is not a “magic bullet,” claims Kovacs.

“Magnesium-rich snacks before bed won’t necessarily address underlying sleep issues, since it may not be magnesium intake that’s to blame in the first place,” Pasquariello agrees.

Still, incorporating these snacks into your nightly routine won’t hurt, and they may just help you finally get the restful sleep your body needs.

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